4-Week Slim and Strong Body Program: Progression Cycle 8
A sustainable strength and conditioning program combining full-body training, walking and recovery without crash-diet tactics.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Lower Body and Glutes
Lower Body and Glutes muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Cable Hip Abducction
Cable Hip Abduction is an isolation exercise targeting the gluteus medius and minimus muscles. It involves moving the leg away from the body's midline using a cable machine, enhancing hip stability and strength.
Muscle focus
Step-by-step cues
- Attach an ankle strap to a low pulley on a cable machine.
- Secure the strap around your ankle.
- Stand sideways to the machine with your strapped leg farthest from it.
- Hold onto the machine or a stable surface for support.
- Keep your torso upright and engage your core.
- Slowly abduct your leg away from your body, keeping it straight.
- Pause briefly at the top of the movement for maximum contraction.
- Return to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch legs.
Technical tips
- Focus on maintaining a straight posture throughout the exercise.
- Engage your core to prevent any unnecessary movement of your torso.
- Control the movement both when lifting and lowering your leg.
- Avoid using momentum; keep the movement slow and deliberate.
- Ensure that your working leg remains straight without locking the knee.
- Start with a light weight to master the form before increasing resistance.
- Keep your foot flexed to maximize glute activation.
Smith Split Squat
The Smith Split Squat is a lower body exercise that targets the quadriceps, hamstrings, and glutes. It is performed using a Smith machine, which provides stability and control throughout the movement. This exercise is ideal for building strength and muscle in the legs while minimizing the risk of imbalance.
Muscle focus
Step-by-step cues
- Set the bar on the Smith machine to a height just below shoulder level.
- Stand with your back to the bar and position one foot forward and the other foot back, similar to a lunge stance.
- Place the bar across your upper back and shoulders, ensuring it is secure and comfortable.
- Engage your core and keep your chest up as you lower your back knee towards the ground by bending both knees.
- Descend until your front thigh is parallel to the floor, ensuring your front knee does not extend past your toes.
- Press through the heel of your front foot to return to the starting position.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Ensure your feet are positioned at a comfortable distance apart for balance.
- Keep your torso upright throughout the movement to avoid leaning forward.
- Focus on maintaining a controlled descent and ascent to maximize muscle engagement.
- Adjust the position of your feet if you feel any discomfort in your knees or hips.
- Use a moderate weight that allows you to perform the exercise with proper form.
- Engage your core muscles to help stabilize your body during the exercise.
Hollow Body Hold
The Hollow Body Hold is an isometric core exercise that targets the abdominal muscles, particularly the rectus abdominis and transverse abdominis. It also engages the hip flexors and stabilizes the lower back. This exercise is fundamental in gymnastics and is excellent for building core strength and stability.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your arms extended overhead and legs straight.
- Engage your core by drawing your belly button towards your spine.
- Lift your shoulders and legs off the ground simultaneously, keeping your lower back pressed into the mat.
- Maintain a slight curve in your lower back without arching.
- Hold this position, keeping your arms and legs straight and close to the floor without touching it.
- Breathe steadily throughout the hold, maintaining tension in your core.
Technical tips
- Ensure your lower back remains in contact with the mat to avoid strain.
- Start with shorter holds and gradually increase duration as you build strength.
- Focus on keeping your body as tight as possible, minimizing any movement.
- If you experience lower back discomfort, raise your legs higher to reduce strain.
- Keep your head in a neutral position to avoid neck tension.
- Practice regularly to improve endurance and core stability.
Child’s Pose
Child’s Pose, or Balasana, is a resting yoga posture that gently stretches the hips, thighs, and ankles while calming the mind and relieving stress. It is often used as a counterpose to more strenuous exercises or as a resting position during a workout.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your big toes touching and knees spread apart about hip-width.
- Sit back on your heels and slowly bend forward, extending your arms in front of you on the floor.
- Lower your torso between your thighs and rest your forehead on the mat.
- Keep your arms extended forward with palms facing down or alongside your body with palms facing up.
- Hold the position for several breaths, focusing on deep, even breathing.
Technical tips
- If you have tight hips, keep your knees closer together for comfort.
- To deepen the stretch in your shoulders, keep your arms extended forward.
- Use a cushion or folded blanket under your torso or forehead for added support if needed.
- Focus on relaxing your entire body and breathing deeply to enhance the calming effects of the pose.
- If you experience discomfort in your knees, place a rolled towel behind them for additional support.
Weighted Sissy Squat
The Weighted Sissy Squat is an advanced lower body exercise targeting the quadriceps. It involves leaning back while keeping the hips extended and adding weight for increased resistance. This exercise requires balance, core stability, and proper technique to prevent injury.
Muscle focus
Step-by-step cues
- Begin by standing upright with your feet shoulder-width apart. Hold a weight plate or dumbbell close to your chest.
- Engage your core and maintain a straight line from your head to your knees.
- Slowly bend your knees and lean back, keeping your hips extended and torso upright.
- Lower yourself until your knees are fully flexed, ensuring your heels remain on the ground.
- Pause briefly at the bottom of the movement, then push through your heels to return to the starting position.
Technical tips
- Start with a light weight to master the form before progressing to heavier loads.
- Focus on keeping your core tight throughout the movement to maintain balance.
- Ensure that your knees track over your toes to avoid undue stress on the joints.
- Use a slow and controlled motion to maximize muscle engagement and reduce injury risk.
- Consider using a sissy squat bench for added support if you're new to this exercise.
Side Plank
The Side Plank is an isometric core exercise that targets the oblique muscles, improving core stability and balance. It involves maintaining a straight body position supported by one arm and the side of one foot.
Muscle focus
Step-by-step cues
- Lie on your side with your legs extended and stacked from hip to feet.
- Place your elbow directly under your shoulder, ensuring your forearm is perpendicular to your body.
- Engage your core and lift your hips off the ground, forming a straight line from head to feet.
- Keep your head in line with your spine and hold the position while breathing steadily.
- Maintain the position for the desired duration, then switch sides.
Technical tips
- Ensure your elbow is directly under your shoulder to avoid strain.
- Engage your core muscles to maintain balance and stability.
- Keep your body in a straight line to maximize effectiveness.
- Avoid letting your hips sag or rise too high; aim for a neutral position.
- Focus on steady breathing to help maintain the position longer.
Tuesday
Brisk Walk
Complete 45-60 minutes of brisk walking and five minutes of relaxed breathing.
Wednesday
Upper Body and Core
Upper Body and Core muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Seal Row
The Seal Row is a strength training exercise targeting the upper back, specifically the rhomboids, traps, and rear deltoids. It is performed lying face down on a bench with weights, typically dumbbells or a barbell, pulled towards the chest. This exercise helps improve posture and enhances upper body strength.
Muscle focus
Step-by-step cues
- Set up a flat bench elevated on blocks or platforms to allow full range of motion for the weights.
- Lie face down on the bench with your chest supported and feet planted firmly on the ground.
- Grip the weights (dumbbells or barbell) with an overhand grip, arms fully extended towards the floor.
- Engage your core and keep your body stable throughout the movement.
- Pull the weights towards your chest by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, ensuring maximum contraction in the upper back muscles.
- Slowly lower the weights back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is high enough to allow full range of motion without weights touching the ground.
- Focus on squeezing your shoulder blades together at the top of each rep for maximum muscle engagement.
- Keep your neck in a neutral position to avoid strain; do not lift your head during the exercise.
- Maintain a controlled tempo throughout to maximize muscle tension and avoid momentum.
- Start with lighter weights to perfect form before progressing to heavier loads.
- Breathe out as you pull the weights up and inhale as you lower them back down.
Band Lateral Raise
The Band Lateral Raise is an isolation exercise targeting the lateral deltoid muscles, which are part of the shoulder. It involves lifting the arms to the side against the resistance of a band, helping to build shoulder strength and stability.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, placing the middle of a resistance band under your feet.
- Hold one end of the band in each hand, arms at your sides with palms facing inward.
- Keep a slight bend in your elbows as you raise your arms to the sides until they are parallel to the floor.
- Pause briefly at the top of the movement, ensuring your shoulders are not shrugged.
- Slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the exercise to reduce joint strain.
- Focus on using your shoulder muscles rather than swinging your body for momentum.
- Keep your core engaged to maintain balance and support proper posture.
- Control the movement both on the way up and down to maximize muscle engagement.
- Start with a lighter resistance band if you are new to this exercise to ensure proper form.
Machine Abdominal Crunches
Machine Abdominal Crunches target the rectus abdominis muscle, often referred to as the 'six-pack' muscle. This exercise is performed using a specialized machine that provides resistance, allowing for controlled and isolated abdominal contractions. It is ideal for building core strength and enhancing abdominal definition.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your knees are at a 90-degree angle when seated.
- Select an appropriate weight on the machine's stack.
- Sit on the machine with your back pressed against the backrest and your feet flat on the floor.
- Grasp the handles or position your arms as instructed by the machine design.
- Engage your core by pulling your navel towards your spine.
- Exhale as you contract your abdominal muscles to bring your chest towards your knees, keeping a slow and controlled motion.
- Pause briefly at the peak of contraction, ensuring maximum tension in the abs.
- Inhale as you slowly return to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slow and controlled pace to maximize muscle engagement and reduce injury risk.
- Focus on using your abdominal muscles rather than pulling with your arms or legs.
- Keep your neck relaxed to avoid strain; do not pull with your head or neck.
- Ensure that you are breathing correctly: exhale during contraction and inhale during release.
- Start with a lighter weight to master form before increasing resistance.
- Adjust the machine settings to fit your body size for optimal performance and comfort.
Barbell Bent Over Row
The Barbell Bent Over Row is a compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius, as well as the biceps and forearms. It involves bending at the hips while keeping the back straight to lift a barbell from the floor to the lower chest or upper abdomen.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and grip the barbell with an overhand grip, hands slightly wider than shoulder-width.
- Bend your knees slightly and hinge at your hips, keeping your back straight and torso almost parallel to the floor.
- Engage your core and pull the barbell towards your lower chest or upper abdomen by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, then slowly lower the barbell back to the starting position with control.
- Repeat for the desired number of repetitions, maintaining proper form throughout.
Technical tips
- Keep your back straight and avoid rounding your shoulders to prevent injury.
- Focus on pulling with your back muscles rather than just using your arms.
- Maintain a neutral neck position by looking a few feet in front of you on the ground.
- Control the movement throughout to maximize muscle engagement and minimize momentum.
- Start with a lighter weight to ensure proper form before progressing to heavier loads.
Dumbbell Seated Bent Over High Row
The Dumbbell Seated Bent Over Rear Delt Row is an isolation exercise targeting the rear deltoids, upper back, and trapezius muscles. This movement involves bending over while seated and pulling dumbbells towards your torso, focusing on squeezing the shoulder blades together.
Muscle focus
Step-by-step cues
- Sit on the edge of a bench with your feet flat on the floor, holding a dumbbell in each hand.
- Bend forward at the hips until your torso is slightly above parallel to the floor, keeping your back straight.
- Let your arms hang down with a slight bend in the elbows, palms facing each other.
- Exhale and pull the dumbbells up towards your torso by squeezing your shoulder blades together.
- Pause briefly at the top of the movement, ensuring maximum contraction in the rear delts.
- Inhale and slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid using momentum; focus on controlled movements to target the rear delts effectively.
- Ensure your back remains straight and avoid rounding your shoulders during the movement.
- Use a weight that allows you to perform the exercise with proper form and full range of motion.
- Focus on squeezing your shoulder blades together at the top of each repetition for maximum activation.
Weighted Dead Bug
The Weighted Dead Bug is a core strengthening exercise that enhances stability and coordination. It involves lying on your back while holding a weight and moving your arms and legs in a controlled manner to engage the abdominal muscles effectively.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your arms extended towards the ceiling, holding a dumbbell or weight plate in both hands.
- Lift your legs off the ground, bending your knees at a 90-degree angle so that your thighs are perpendicular to the floor.
- Engage your core by pulling your belly button towards your spine.
- Slowly lower your right arm and left leg towards the floor simultaneously, keeping your lower back pressed against the mat.
- Return to the starting position and repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Focus on maintaining a neutral spine throughout the exercise to prevent lower back strain.
- Keep movements slow and controlled to maximize core engagement.
- Ensure that your lower back remains in contact with the mat at all times.
- Start with a lighter weight to master the form before progressing to heavier weights.
- Breathe steadily, exhaling as you lower your limbs and inhaling as you return to the starting position.
Thursday
Mobility
Use 20-30 minutes of mobility, yoga or light cycling.
Friday
Full Body Circuit
Full Body Circuit muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Sumo Squat
The Sumo Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. It involves a wider stance than a traditional squat, which emphasizes the adductor muscles and provides a different angle of engagement for the lower body muscles.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart and toes pointed slightly outward.
- Keep your chest up, shoulders back, and core engaged throughout the movement.
- Lower your body by bending your knees and pushing your hips back as if sitting into a chair.
- Ensure your knees track over your toes and do not extend past them.
- Descend until your thighs are parallel to the floor or slightly below, depending on flexibility.
- Press through your heels to return to the starting position, fully extending your hips and knees.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Focus on keeping your weight distributed evenly across your feet, particularly pressing through the heels.
- Engage your core to stabilize your torso and prevent leaning forward.
- Adjust your stance width based on comfort and flexibility to ensure proper form.
- Control the descent and ascent to maximize muscle engagement and reduce injury risk.
- Inhale as you lower down and exhale as you push back up to maintain breathing rhythm.
Negative Push-Up
Negative push-ups focus on the eccentric phase of the push-up, where you lower your body slowly to the ground. This exercise helps build strength and control, particularly in the chest, triceps, and shoulders, by emphasizing muscle tension during the lowering phase.
Muscle focus
Step-by-step cues
- Start in a standard push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
- Engage your core and keep your elbows slightly tucked in towards your body.
- Slowly lower your body towards the ground over a count of 3 to 5 seconds, maintaining control throughout the movement.
- Once your chest is close to the ground, either push back up to the starting position or gently rest on the floor before resetting.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on maintaining a straight line from head to heels; avoid sagging hips or arching your back.
- Control is key; ensure you lower yourself slowly and steadily to maximize muscle engagement.
- Keep your core engaged throughout the movement to maintain stability and protect your lower back.
- If you're unable to push back up, use your knees to assist or reset by returning to the starting position after each rep.
- Incorporate negative push-ups into your routine to improve overall push-up strength and endurance.
Barbell Pullover
The barbell pullover is a compound exercise that primarily targets the chest and latissimus dorsi, while also engaging the triceps, shoulders, and core. It is performed lying on a bench with a barbell held above the chest, then lowering it behind the head in an arc motion.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the ground.
- Grip the barbell with both hands, shoulder-width apart, and hold it above your chest with arms extended.
- Engage your core and keep your back flat against the bench.
- Slowly lower the barbell in an arc over your head until you feel a stretch in your chest and lats.
- Pause briefly at the bottom of the movement.
- Return to the starting position by reversing the motion, keeping control of the barbell throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the exercise to reduce strain on the joints.
- Focus on controlled movements to maximize muscle engagement and reduce injury risk.
- Keep your core engaged to prevent arching of the lower back during the exercise.
- Use a weight that allows you to perform the exercise with proper form; it's better to start light and increase gradually.
- Ensure that your head and neck remain in a neutral position during the movement.
Suspension V-Ups
Suspension V-Ups are an advanced core exercise that combines the benefits of suspension training with the dynamic movement of a V-up. This exercise targets the rectus abdominis, obliques, and hip flexors, while also engaging the stabilizing muscles of the shoulders and back. It requires a suspension trainer, such as TRX, and is performed by lifting both the upper and lower body simultaneously in a controlled manner.
Muscle focus
Step-by-step cues
- Attach the suspension trainer securely overhead and adjust the straps to mid-calf length.
- Lie on your back with your heels in the foot cradles of the suspension trainer, arms extended overhead.
- Engage your core and lift your legs and torso simultaneously to form a 'V' shape, reaching your hands towards your feet.
- Pause briefly at the top of the movement, ensuring your body forms a straight line from hands to feet.
- Lower your body back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a strong core throughout the exercise to prevent lower back strain.
- Focus on controlled movements rather than speed to maximize muscle engagement.
- Keep your legs straight and avoid bending at the knees for optimal effectiveness.
- Exhale as you lift into the V position and inhale as you return to start.
- Ensure that the suspension trainer is securely anchored before beginning.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
Bulgarian Jump Squat
The Bulgarian Jump Squat is a dynamic lower-body exercise that combines elements of the Bulgarian split squat with a plyometric jump. It targets the quadriceps, hamstrings, glutes, and calves, while also enhancing balance, coordination, and explosive power.
Muscle focus
Step-by-step cues
- Begin by standing a few feet in front of a bench or elevated surface. Extend one leg back and place the top of your foot on the bench.
- Lower your hips into a squat position by bending your front knee, ensuring it aligns over your ankle. Your back knee should drop towards the ground.
- Explode upwards by pushing through your front heel, jumping as high as possible while keeping your back foot on the bench.
- Land softly on your front foot, immediately lowering back into the squat position to prepare for the next repetition.
- Complete the desired number of repetitions on one leg before switching to the other.
Technical tips
- Maintain a straight torso throughout the movement to ensure proper form and balance.
- Focus on driving through your front heel to maximize power and engagement of the glutes and quads.
- Keep your core engaged to stabilize your body during the jump and landing phases.
- Start with a lower bench height if you are new to this exercise to build confidence and technique.
- Perform the exercise in a controlled manner, emphasizing quality of movement over speed.
Barbell Larsen Press
The Barbell Larsen Press is a bench press variation designed to improve upper body strength and stability. It emphasizes the chest, shoulders, and triceps while minimizing leg drive by keeping the feet elevated off the ground.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your eyes directly under the barbell.
- Grip the barbell slightly wider than shoulder-width apart.
- Lift your feet off the ground and extend your legs straight out, keeping them parallel to the floor.
- Unrack the barbell and position it directly above your chest with arms fully extended.
- Lower the barbell slowly to your chest, maintaining control and keeping your elbows at a 45-degree angle to your body.
- Pause briefly when the barbell touches your chest.
- Press the barbell back up to the starting position by extending your arms, ensuring a controlled movement throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Focus on controlling the descent of the barbell to maximize muscle engagement.
- Avoid arching your back excessively; maintain a natural spine position.
- Ensure that your wrists remain straight and in line with your forearms during the lift.
- Breathe in as you lower the barbell and exhale as you press it back up.
- Start with a lighter weight to master form before progressing to heavier loads.
Lever Back Extension
The Lever Back Extension is a strength training exercise targeting the lower back muscles, specifically the erector spinae. It is performed using a lever machine designed to support the body while allowing controlled extension of the spine. This exercise helps improve posture, enhance core stability, and strengthen the lower back.
Muscle focus
Step-by-step cues
- Adjust the lever machine to fit your height, ensuring that the pads rest comfortably on your upper thighs.
- Position yourself face down on the machine with your feet secured under the footpads.
- Cross your arms over your chest or place your hands behind your head.
- Engage your core and slowly lower your upper body towards the floor by bending at the hips.
- Pause briefly at the bottom of the movement, ensuring you do not round your back.
- Raise your upper body back to the starting position by extending at the hips until your body forms a straight line.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the machine is adjusted properly to avoid strain on your lower back.
- Keep your movements slow and controlled to maximize muscle engagement and reduce injury risk.
- Focus on engaging your core throughout the exercise to maintain stability.
- Avoid hyperextending your back at the top of the movement; stop when your body is in a straight line.
- Exhale as you lift your body up and inhale as you lower it down.
- Start with a lighter weight to perfect your form before increasing resistance.
Saturday
Easy Cardio
Choose enjoyable low-impact cardio for 40-60 minutes.
Sunday
Full Rest
Rest fully and plan balanced meals for the week ahead.
Four-week progression
Nutrition guidance
- Use a moderate daily energy deficit, commonly 250-450 kcal, and avoid crash diets.
- Target roughly 1.6-2.2 g of protein per kg of body weight to support recovery and muscle retention.
- Choose high-volume meals with vegetables, fruit, lean protein and minimally processed carbohydrates.
- Keep water intake consistent and plan satisfying meals before hunger becomes difficult to manage.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
